www.healthykids.nsw.gov.auhttp: An initiative of NSW Department of Health; NSW Department of Education and Training; Sport and Recreation,http: a division of Communities NSW and the Heart Foundation.http: NSW Department of Health © 2010 SHPN: (CHA) 100168http: Did you know?http: In NSW, close to 60% of children do not eat thehttp: recommended daily amount of vegetables.http: Research shows that watching a lot of TV ishttp: associated with children and teenagers drinking morehttp: soft drink and not eating enough fruit and vegetables.

http: Fruit and vegetables are a great source of vitamins,http: minerals and dietary fibre.http: Eating fruit and vegetables every day helpshttp: children and teenagers grow and develop, boostshttp: their vitality and can reduce the risk of manyhttp: chronic diseases – such as heart disease, highhttp: blood pressure, some forms of cancer and beinghttp: overweight or obese.http: How many serves do kids and teens need?http: All of us need to eat a variety of different colouredhttp: fruit and vegies every day – both raw and cooked.http: The recommended daily amount for kids and teenshttp: depends on their age, appetite and activity levels –http: see table below.http: Agehttp: (years)http: Fruithttp: (serves/day*)http: Vegetableshttp: (serves/day#)http: 4-7 1-2 2-4http: 8-11 1-2 3-5http: 12-18 3-4 4-9http: * One serve of fruit is 150 grams (equal to 1 medium-sized apple;http: 2 smaller pieces (e.g. apricots); 1 cup of canned or chopped fruit;http: ½ cup (125ml) 99% unsweetened fruit juice; or 1½ tablespoonshttp: dried fruit).

http: # One serve of vegetables is 75 grams (equal to ½ cup cookedhttp: vegetables; 1 medium potato; 1 cup of salad vegetables; or ½ cuphttp: cooked legumes (dried beans, peas or lentils).http: Fresh fruit is a better choice than juicehttp: While whole fruit contains some natural sugarshttp: that make it taste sweet, it also has lots of vitamins,http: minerals and fibre, which makes it more filling andhttp: nutritious than a glass of fruit juice.http: One small glass of juice provides a child’shttp: recommended daily amount of vitamin C.http: Unfortunately, many children regularly drink largehttp: amounts of juice and this can contribute to themhttp: putting on excess weight.http: 5wayshttp: t o ahttp: healthyhttp: lifestylehttp: Eat fewerhttp: snacks andhttp: select healthierhttp: alternativeshttp: Turn offhttp: the TV orhttp: computerhttp: and gethttp: activehttp: Get activehttp: each dayhttp: Choosehttp: water ashttp: a drinkhttp: Eat more fruithttp: and vegieshttp: “Children may need to try newhttp: fruits and vegies up to 10 timeshttp: before they accept them”http: Eat more fruithttp: and vegieshttp: continues over the pagehttp: An initiative of NSW Department of Health; NSW Department of Education and Training; Sport and Recreation,http: a division of Communities NSW and the Heart Foundation.http: NSW Department of Health © 2010 SHPN: (CHA) 100168http: How to help kids and teens eat morehttp: fruit and vegieshttp: Eating more fruit and vegies every day can sometimeshttp: be a struggle.

However, research shows that we’re morehttp: likely to do so if they’re available and ready to eat.http: Children may need to try new fruits and vegies up tohttp: 10 times before they accept them. So stay patient andhttp: keep offering them. It can also help to prepare andhttp: serve them in different and creative ways.http: Some ideas to try:http: Involve the whole family in choosing and preparinghttp: fruit and vegies.http: Select fruit and vegies that are in season – theyhttp: taste better and are usually cheaper.http: Keep a bowl of fresh fruit in the home.http: Be creative in how you prepare and serve fruit andhttp: vegies, such as raw, sliced, grated, microwaved,http: mashed or baked; serve different coloured fruit andhttp: vegies or use different serving plates or bowls.
Still searching on

how to lose belly fat

?
Try the Hcg diet plan and get a
Hcg diet drops to have a sexy body that you always dreamed of.
http: Include fruit and vegies in every meal. For example,http: add chopped, grated or pureed vegies to pastahttp: sauces, meat burgers, frittatas, stir-fries and soups,http: and add fruit to breakfast cereal.http: Snack on fruit and vegies.

Try corn on the cob;http: jacket potato topped with reduced fat cheese;http: plain popcorn (unbuttered and without sugar or salthttp: coating); chopped vegies with salsa, hummus orhttp: yoghurt dips; stewed fruit; fruit crumble; frozen fruit;http: or muffins made with fruit or vegies.http: Try different fruits or vegies on your toast – banana,http: mushrooms or tomatoes.http: Add chopped or pureed fruit to plain yoghurts.http: Make a fruit smoothie with fresh, frozen or cannedhttp: (in natural or unsweetened juice) fruit; blend it withhttp: reduced fat milk and yoghurt.http: Chop up some fruit or vegie sticks for the lunchbox.http: In summer, freeze fruit on a skewer (or mix withhttp: yoghurt before freezing) for a refreshing snack.http: Make fruit-based desserts (such as fruit crumblehttp: or baked, poached or stewed fruit) and serve withhttp: reduced fat custard.http: Have fresh fruit available at all times as ahttp: convenient snack – keep the fruit bowl full and havehttp: diced fruit in a container in the fridge.http: For more information and ideas on healthy eating andhttp: physical activity, go to www.healthykids.nsw.gov.au